OtherGymnasticsBenchmark
Durante Core 3 (Holds)
Gymnastics
Solo
Workout Details
Other
5 Rounds:
10 secHollow Hold
10Alligator Roll
10 secArch Hold
1 minRest
Coaching Tips
Strategy
- 1Focus on maintaining strict form during Hollow and Arch Holds to activate the core effectively.
- 2For Alligator Rolls, keep movements controlled to avoid excessive momentum, ensuring core engagement.
- 3Use the rest minutes wisely to recover, but keep the body moving lightly to prevent stiffness.
Safety Considerations
Technical Focus
Ensure proper back positioning during holds to prevent strain.
Recommended Warm-Up
General Warm-Up:
- Jog in place - 2 min(Focus on getting the heart rate up.)
Mobility Work:
- 10 Cat-Cow Stretch(Promotes spine mobility.)
- 10 Shoulder Dislocates(Use a band or stick.)
- 10 Hip Openers(Help improve hip flexor flexibility.)
Activation Drills:
2 rounds- 10 10 Hollow Rocks(Focus on maintaining hollow body position.)
- 10 10 Arch Rocks(Engage the back while rocking.)
Scaling Options
Intermediate
Reduce duration for holds.
- 1
hollow holds
Reduce Hollow and Arch Holds to 7 seconds.
- 2
alligator rolls
Scaled
Further reduce hold durations and modify movements.
- 1
hollow holds
Reduce Holds to 5 seconds.
- 2
alligator rolls
Perform rolls with one foot on the ground for balance.
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